1/20/2017

CF Megalodon – CrossFit

Warm-up

20 squat

30 pass through

20 ohs

Mobility

Skill

footwork drills for Clean and Jerk

Metcon

Metcon (Weight)

E2MOM for 12 min (6 rds) squat cleans

6 @ 60%

4 @ 70%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Metcon (Calories)

Assault Bike

4 RDS

1 Min Max cals